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  6. Roe vs. Yardlong bean (Asparagus bean) raw

Roe vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between roe and yardlong bean (Asparagus bean) raw?

  • Roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, vitamin B5, vitamin B1, vitamin B6, and vitamin B3, while yardlong bean (Asparagus bean) raw is higher in vitamin A.
  • Roe's daily need coverage for vitamin B12 is 481% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than roe (27).

We used Fish, roe, mixed species, cooked, dry heat and Yardlong bean, raw types in this comparison.

Infographic

Roe vs Yardlong bean (Asparagus bean) raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +63.8%
Contains more CopperCopper +166.7%
Contains more ZincZinc +245.9%
Contains more PhosphorusPhosphorus +772.9%
Contains more SeleniumSelenium +3346.7%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +78.6%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1476.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +111.6%
Contains more Vitamin B1Vitamin B1 +158.9%
Contains more Vitamin B2Vitamin B2 +762.7%
Contains more Vitamin B3Vitamin B3 +434.6%
Contains more Vitamin B5Vitamin B5 +1998.2%
Contains more Vitamin B6Vitamin B6 +670.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.4%
Contains more Vitamin CVitamin C +14.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 1.5µg 91%
Vitamin B2 0.949mg 0.11mg 65%
Phosphorus 515mg 59mg 65%
Protein 28.62g 2.8g 52%
Polyunsaturated fat 3.404g 0.169g 22%
Vitamin B5 1.154mg 0.055mg 22%
Vitamin B1 0.277mg 0.107mg 14%
Fats 8.23g 0.4g 12%
Vitamin B6 0.185mg 0.024mg 12%
Vitamin B3 2.192mg 0.41mg 11%
Copper 0.128mg 0.048mg 9%
Saturated fat 1.866g 0.105g 8%
Folate 92µg 62µg 8%
Calories 204kcal 47kcal 8%
Manganese 0.013mg 0.205mg 8%
Zinc 1.28mg 0.37mg 8%
Vitamin A 91µg 43µg 5%
Sodium 117mg 4mg 5%
Monounsaturated fat 2.129g 0.036g 5%
Iron 0.77mg 0.47mg 4%
Magnesium 26mg 44mg 4%
Vitamin C 16.4mg 18.8mg 3%
Calcium 28mg 50mg 2%
Carbs 1.92g 8.35g 2%
Potassium 283mg 240mg 1%
Net carbs 1.92g 8.35g N/A
Tryptophan 0.375mg 0.032mg 0%
Threonine 1.305mg 0.104mg 0%
Isoleucine 1.465mg 0.15mg 0%
Leucine 2.509mg 0.2mg 0%
Lysine 2.179mg 0.184mg 0%
Methionine 0.71mg 0.04mg 0%
Phenylalanine 1.401mg 0.154mg 0%
Valine 1.676mg 0.162mg 0%
Histidine 0.778mg 0.09mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +922.1%
Contains more FatsFats +1957.5%
Contains more OtherOther +333.3%
Contains more CarbsCarbs +334.9%
Contains more WaterWater +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +5813.9%
Contains more Poly. FatPolyunsaturated fat +1914.2%
Contains less Sat. FatSaturated fat -94.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.